What Is Cognitive Behavioral Therapy (CBT)?
There are many different approaches to therapy, and finding one that fits your needs, goals, and personality can make a meaningful difference. One of the most widely studied approaches is Cognitive Behavioral Therapy (CBT).
CBT is a structured, collaborative form of psychotherapy that focuses on the connection between our thoughts, feelings, and behaviors.
The basic idea is that these three areas influence one another. For example, a stressful situation may lead to thoughts like, "I can't handle this," which can increase feelings of anxiety and may lead us to avoid the situation. Avoidance can provide temporary relief, but over time it may reinforce the anxiety.
CBT helps people slow down this cycle and explore what is happening. Together with a therapist, you may learn to identify unhelpful thinking patterns, examine whether those thoughts are supported by the available evidence, develop more balanced perspectives, and practice behaviors that support your goals.
CBT is generally focused on current challenges and is often structured around specific goals and practical skills. Depending on the individual and what they are working through, therapy may include exercises or skills to practice between sessions.
What Can CBT Help With?
CBT has a substantial research base and has been shown to be effective for a range of mental health concerns, including depression, anxiety disorders, panic disorder, social anxiety, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and some eating disorders, among others. Research also suggests that CBT can improve day-to-day functioning and quality of life.
Some potential benefits of CBT include:
Developing greater awareness of thought and behavior patterns
Learning practical coping and problem-solving skills
Challenging unhelpful or overly negative thinking
Reducing avoidance and other behaviors that may maintain distress
Building healthier behavioral patterns
Improving emotional regulation
Developing skills that can continue to be used beyond therapy
CBT isn't about forcing yourself to "think positive" or pretending that difficult experiences aren't difficult. Instead, it provides framework for examining patterns with curiosity and learning new ways of responding.
Meet Our CBT Providers
At Evolve Wellness, several members of our mental health team incorporate CBT into their work, tailoring the approach to each person's individual needs and goals.
Joseph specializes in working with individuals experiencing complex trauma. He primarily uses a person-centered approach and incorporates trauma-focused CBT techniques and other evidence-based practices to help clients explore how past experiences may be affecting their lives today. Joseph believes therapy should meet each person where they are, with an approach tailored to their individual needs.
Megan brings a compassionate, holistic approach to counseling, supporting clients experiencing trauma, anxiety, depression, and life transitions. She integrates CBT with Acceptance and Commitment Therapy (ACT) and mindfulness-based techniques to help clients develop self-awareness, navigate change, and build lives that align with their values.
Kate provides trauma-informed, neurodivergent-affirming care and has experience supporting clients navigating anxiety, depression, ADHD, autism, complex trauma, PTSD, and gender and sexual identity exploration. Their formal training in CBT, ACT, and Dialectical Behavior Therapy (DBT) allows them to integrate evidence-based strategies with mindfulness, somatic, nature-informed, and breathwork practices to create an individualized therapeutic experience.
Leane believes meaningful healing begins with genuine connection and that therapy is never one-size-fits-all. Drawing from CBT, existential therapy, and expressive approaches, she works collaboratively with clients to develop practical tools while creating space to explore deeper questions about identity, meaning, and emotional well-being.
Therapy Should Fit the Person
CBT is one evidence-based approach to mental health treatment, but therapy isn't one-size-fits-all. The most appropriate approach depends on the individual, their concerns, their goals, and the therapeutic relationship.
If you have been considering therapy but aren't sure where to start, our team can help you explore what type of support may be the best fit for you. For more information, visit our website, or call/text our office at (410)989-2034.